Tikamva mawu oti 'mafuta' kapena 'mafuta', ambiri a ife timaganiza kuti ndi oipa kwa thupi, sichoncho? Timayesetsa kuchepetsa kudya mafuta chifukwa amawonjezera kulemera ndi cholesterol. Koma kodi mumadziwa kuti palinso 'mafuta abwino' omwe ndi ofunikira kwambiri m'matupi athu ndipo ndi abwino kwambiri pamtima? Limodzi mwa 'mafuta abwino' ndi mafuta a polyunsaturated omwe tikukamba lero. Mwina dokotala wanu amatchanso '(Polyunsaturated Fatty Acids - PUFA)'.
N’chifukwa chiyani matupi athu amafunikiradi mafuta?
Monga chakudya ndi mapuloteni, mafuta ndi gawo lofunika kwambiri pa zakudya zathu zopatsa thanzi. Tiyeni tiwone chifukwa chake.
- Gwero lalikulu la mphamvu: Mafuta ndi gwero lalikulu la mphamvu. Tangoganizani, gramu imodzi ya chakudya ndi mapuloteni imatipatsa ma kilocalories anayi okha a mphamvu. Koma gramu imodzi ya mafuta imapereka ma kilocalories 9 a mphamvu.
- Zimathandiza kuyamwa mavitamini: Mafuta ndi ofunikira kuti matupi athu azitha kuyamwa mavitamini osungunuka mafuta monga mavitamini A , D, E, ndi K. Kaya mutenga mavitamini ochulukirapo bwanji, mavitaminiwa sangakhale othandiza ngati mulibe mafuta okwanira m'thupi lanu.
- Amapereka mafuta ofunikira: Pali mafuta ofunikira omwe thupi lathu silingathe kupanga lokha, koma ndi ofunikira kuti tipulumuke. Timangopeza mafutawa kuchokera ku chakudya chomwe timadya.
Kodi mitundu ya mafuta ndi iti? Tiyeni tidziwe mafuta 'abwino' ndi 'oipa'
Mwachidule, mafuta akhoza kugawidwa m'magulu awiri akuluakulu. Awa ndi 'mafuta abwino' ndi 'mafuta oipa.' Tebulo ili likupatsani lingaliro labwino la izi.
| Mtundu wa mafuta | Chilengedwe ndi momwe zimakhudzira thanzi |
|---|
| Mafuta 'Abwino' - Mafuta Osakhuta | Izi ndi zamadzimadzi pa kutentha kwa chipinda (monga mafuta a masamba). Ndi zabwino kwambiri pamtima. Zimachepetsa kuchuluka kwa cholesterol yoyipa m'magazi, kuchepetsa chiopsezo cha matenda monga matenda a mtima ndi sitiroko. Pali mitundu iwiri ya izo: monounsaturated ndi polyunsaturated. |
| Mafuta 'Oipa' - Mafuta Okhuta | Izi zimakhala zolimba kutentha kwa chipinda (monga batala, mafuta a kokonati). Zimapezeka muzakudya zambiri za nyama (nyama, tchizi). Kudya kwambiri kungapangitse kuti cholesterol yoipa (LDL) ichuluke m'thupi ndikuwonjezera chiopsezo cha matenda a mtima. |
| Mafuta 'Oipa Kwambiri' - Mafuta a Trans | Uwu ndi mtundu woopsa kwambiri wa mafuta. Mafuta opangidwa mwaluso amenewa (kudzera mu hydrogenation) nthawi zambiri amapezeka mu zakudya zophikidwa, margarine, ndi zakudya zokonzedwa. Amawonjezera cholesterol yoyipa (LDL) ndipo amachepetsa cholesterol yabwino (HDL). Izi zimawonjezera chiopsezo cha matenda a mtima, sitiroko, ndi matenda a shuga. |
Kodi mukumvetsa? Sitiyenera kusiya kudya mafuta kotheratu. Chofunika ndi kuchepetsa mafuta oipa (mafuta okhuta ndi osinthika) m'malo mwake kuwonjezera mafuta abwino (mafuta osakhuta) muzakudya zathu.
Ndi zakudya ziti zomwe zili ndi mafuta a polyunsaturated (PUFA)?
Chabwino, tsopano tiyeni tiwone bwino ngwazi ya nkhani yathu, Mafuta Osaturated. Awa amagawidwa m'magulu awiri akuluakulu. Ndi
Omega-3 ndi
Omega-6 . Onse ndi ofunikira m'thupi lathu. Nazi njira zina zowawonjezera ku zakudya zathu za tsiku ndi tsiku.
| Zakudya zokhala ndi Omega-3 zambiri | Zakudya zokhala ndi Omega-6 zambiri |
|---|
- Nsomba zamafuta (salmon, mackerel, sardines, shark, herring)
- Zakudya zam'madzi (shrimp, oyster)
- Mtedza
- Mbewu za fulakesi ndi mbewu za Chia
- Tofu
- Mafuta a Canola, Mafuta a Azitona
- Mazira
| - Mafuta a mpendadzuwa, mafuta a soya, mafuta a chimanga
- Mtedza, mtedza wa paini, mtedza
- Mbewu za Sesame ndi phala la sesame (Tahini)
- Soya ndi tofu
- Mazira
- Nyama ndi nkhuku
|
Ubwino wa Mafuta a Polyunsaturated m'thupi lathu
Mafuta abwino awa amathandiza matupi athu m'njira zosiyanasiyana.
- Zimathandiza kuchepetsa kuchuluka kwa cholesterol yoyipa ( LDL ) m'magazi mwanu.
- Amachepetsa chiopsezo cha mafuta ochulukirapo komanso kutsekeka kwa mitsempha yamagazi .
- Chiwopsezo cha matenda a mtima ndi sitiroko chimachepa kwambiri.
- Zimathandiza pakukula ndi kusamalira maselo m'thupi lathu.
- Chofunika kwambiri pakukula ndi kugwira ntchito kwa ubongo .
- Zimawongolera kuthamanga kwa magazi ndipo zimathandiza kuti mtima ukhale wathanzi.
- Mavitamini osungunuka mafuta monga vitamini E amawonjezera mphamvu ya thupi kuyamwa.
Kodi ndalama zingati zabwino kwa ife?
Mtundu wa mafuta omwe mumadya ndi wofunikira mofanana ndi kuchuluka kwake. Madokotala amalimbikitsa kudya pafupifupi magalamu 225 (ma ounces 8) a nsomba zosiyanasiyana pa sabata. Ndibwinonso kuwonjezera supuni zitatu patsiku za mafuta abwino a masamba, monga mafuta a azitona ndi mafuta a canola. Chofunika kwambiri ndi kuwerenga zilembo zomwe zili pa zakudya ndi zokhwasula-khwasula zomwe mumagula m'sitolo. Yang'anani mitundu ya mafuta omwe ali nawo, makamaka mafuta okhuta ndi mafuta osinthika. Sankhani zakudya zomwe zili ndi mafuta ochepa okhuta komanso mafuta osakhuta ambiri.
Ngati muli ndi mafunso okhudza izi, makamaka ngati muli ndi matenda ena (monga matenda a shuga kapena kuthamanga kwa magazi), lankhulani ndi dokotala wa banja lanu . Iye adzatha kukupatsani upangiri wabwino kwambiri pa thanzi lanu.
Uthenga Wopita Nawo Kunyumba
- Si mafuta onse oipa. Mafuta a polyunsaturated ndi monounsaturated ndi 'mafuta abwino' omwe ndi abwino kwa matupi ndi mitima yathu.
- Matupi athu sangathe kupanga mafuta abwino awa okha, choncho tiyenera kuwapeza kuchokera ku zakudya monga nsomba zamafuta, mtedza (walnuts), ndi mafuta opangidwa kuchokera ku mtedza (mafuta a azitona).
- Chepetsani 'mafuta oipa' (mafuta okhuta ndi osinthika) omwe amapezeka mu zakudya zophikidwa, zakudya zokonzedwa, ndi mafuta a nyama momwe mungathere.
- Mafuta abwino amachepetsa cholesterol yoyipa, amachepetsa chiopsezo cha matenda a mtima, komanso amathandiza ubongo kugwira ntchito bwino.
- Nthawi zonse funsani dokotala wanu kuti akupatseni malangizo abwino okhudza zakudya zanu.
Mafuta abwino, mafuta a polyunsaturated, omega 3, omega 6, cholesterol, thanzi la mtima, mafuta okhuta
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